Wednesday – 022614

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Brenda getting ready to begin her set of pause back squats.

For the next 5 weeks, Weakness Wednesday will officially move to Thursdays since we are going to be doing the Open workouts on Friday.  This gives our athletes a day of rest, but still lets the rest of you train your weaknesses and work on mobility.

Warm-up
3 rounds for quality:
250 meter row
10 Ring push-ups
10 Walking hip flexor lunge steps (5 each leg)
8 Pull-up retractions

Workout of the Day
21-15-9
Handstand push-ups
Burpee Box Jumps (24/20)
Chest to bar pull-ups

This workout is capped at 20 minutes.

Post your scores to the Whiteboard.

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